Sunday, August 18th

Depth Jumps 10×2

4″ Deficit Snatch Grip Deadlifts 5×2@100% Snatch Max

then,

4 Rounds for time of:

200M Run

15-SDHP’s (95/65)

15-T2B

15-Box Jumps (24/20″)

 

*Get your team registered for the Granite Games Fall Throwdown here at The Ville September 14th!  Learn more about the Throwdown here:  https://thegranitegames.com/about-throwdowns/   

*We also need volunteers for the Granite Games.  Volunteers will receive a Granite Games Throwdown shirt, Quills coffee, Fuel Meal Prep Breakfast, Fit Aid, RX Bar, Good Wood Lunch and more!  It’ll be a fun filled day as a competitor OR a volunteer!  Sign up at: https://competitioncorner.net/events/2396#.XUoBHS2ZP1w

Saturday, August 17th

Full Clean 5×2@90% 1RM

then,

50-Calorie Ski Erg

25-Clean & Jerks (155/105)

50-Calorie Row

50-Wall Balls (20/14)

For time.

*Today at 11:30am we will have our Granite Games Fall Throwdown clinic.  If you are registered for the Fall Throwdown (or plan on being registered soon) come with your team to go over the workouts, specific movements, and strategies on each of the workouts.  This clinic is free for members and only $10/person for anyone else who is registered to compete!

*Get your team registered for the Granite Games Fall Throwdown here at The Ville September 14th!  Learn more about the Throwdown here:  https://thegranitegames.com/about-throwdowns/   

*We also need volunteers for the Granite Games.  Volunteers will receive a Granite Games Throwdown shirt, Quills coffee, Fuel Meal Prep Breakfast, Fit Aid, RX Bar, Good Wood Lunch and more!  It’ll be a fun filled day as a competitor OR a volunteer!  Sign up at: https://competitioncorner.net/events/2396#.XUoBHS2ZP1w

Friday, August 16th

Make Up Day.

*Get your team registered for the Granite Games Fall Throwdown here at The Ville September 14th!  Learn more about the Throwdown here:  https://thegranitegames.com/about-throwdowns/   

*We also need volunteers for the Granite Games.  Volunteers will receive a Granite Games Throwdown shirt, Quills coffee, Fuel Meal Prep Breakfast, Fit Aid, RX Bar, Good Wood Lunch and more!  It’ll be a fun filled day as a competitor OR a volunteer!  Sign up at: https://competitioncorner.net/events/2396#.XUoBHS2ZP1w

Thursday, August 15th

Shoulder Press 4×2@90%

Legless Wall Balls 5×2, max effort throws for height (20/14)

Straight Arm Pulldowns 5×8

then,

20:00 AMRAP of:

10-DB Hang Clean & Jerk (5/arm, 35/25’s)

12-Ring Rows

14-HSPU’s

16-Cal Bike

 

*Get your team registered for the Granite Games Fall Throwdown here at The Ville September 14th!  Learn more about the Throwdown here:  https://thegranitegames.com/about-throwdowns/   

*We also need volunteers for the Granite Games.  Volunteers will receive a Granite Games Throwdown shirt, Quills coffee, Fuel Meal Prep Breakfast, Fit Aid, RX Bar, Good Wood Lunch and more!  It’ll be a fun filled day as a competitor OR a volunteer!  Sign up at: https://competitioncorner.net/events/2396#.XUoBHS2ZP1w

Wednesday, August 14th

DB Jump Lunges 5×2/Leg

DB Single Leg RDL 5×2/Leg

then,

30-20-10 each:

Burpee Box Jump Overs (box facing, 24/20″)

Calorie Row

Back Squat (135/95)

For time.

 

*Get your team registered for the Granite Games Fall Throwdown here at The Ville September 14th!  Learn more about the Throwdown here:  https://thegranitegames.com/about-throwdowns/   

*We also need volunteers for the Granite Games.  Volunteers will receive a Granite Games Throwdown shirt, Quills coffee, Fuel Meal Prep Breakfast, Fit Aid, RX Bar, Good Wood Lunch and more!  It’ll be a fun filled day as a competitor OR a volunteer!  Sign up at: https://competitioncorner.net/events/2396#.XUoBHS2ZP1w

Tuesday, August 13th

Split Jerk 4×4@80% 1RM

Bent Side Laterals 4×10

then,

“Death By”

Minute 1: 1-S2OH (115/75), 2-Pullups

Minute 2: 2-S2OH, 4-Pullups

Minute 3: 3-S2OH, 6-Pullups, etc

*record last completed set.

Bonus WOD

3 Rounds for time of:

20-GHD Situps

20-KBS’s (53/35)

*Get your team registered for the Granite Games Fall Throwdown here at The Ville September 14th!  Learn more about the Throwdown here:  https://thegranitegames.com/about-throwdowns/   

*We also need volunteers for the Granite Games.  Volunteers will receive a Granite Games Throwdown shirt, Quills coffee, Fuel Meal Prep Breakfast, Fit Aid, RX Bar, Good Wood Lunch and more!  It’ll be a fun filled day as a competitor OR a volunteer!  Sign up at: https://competitioncorner.net/events/2396#.XUoBHS2ZP1w

Monday, August 12th

Make Up Day.

*Get your team registered for the Granite Games Fall Throwdown here at The Ville September 14th!  Learn more about the Throwdown here:  https://thegranitegames.com/about-throwdowns/   

*We also need volunteers for the Granite Games.  Volunteers will receive a Granite Games Throwdown shirt, Quills coffee, Fuel Meal Prep Breakfast, Fit Aid, RX Bar, Good Wood Lunch and more!  It’ll be a fun filled day as a competitor OR a volunteer!  Sign up at: https://competitioncorner.net/events/2396#.XUoBHS2ZP1w

Sunday, August 11th

Full Snatch 4×4@80% 1RM

then,

3 Rounds for time of:

15-Power Snatch (95/65)

30-Double Unders

15-OHS (95/65)

30-Double Unders

*Get your team registered for the Granite Games Fall Throwdown here at The Ville September 14th!  Learn more about the Throwdown here:  https://thegranitegames.com/about-throwdowns/   

*We also need volunteers for the Granite Games.  Volunteers will receive a Granite Games Throwdown shirt, Quills coffee, Fuel Meal Prep Breakfast, Fit Aid, RX Bar, Good Wood Lunch and more!  It’ll be a fun filled day as a competitor OR a volunteer!  Sign up at: https://competitioncorner.net/events/2396#.XUoBHS2ZP1w

Saturday, August 10th

Skill Practice: Wall Walks & Turkish Get Ups

then,

6-Wall Walks

1/2 block run to back lot

6-70ft Sled pushes w/empty sled

1/2 block run to front doors

6-50ft Bear Crawls

4-Wall Walks

1/2 block run to back lot

4-70ft Sled pushes

1/2 block run to front doors

4-50ft Bear Crawls

2-Wall Walks

1/2 block run to back lot

2-70ft Sled pushes

1/2 block run to front doors

2-50ft Bear Crawls

For time.

*Get your team registered for the Granite Games Fall Throwdown here at The Ville September 14th!  Learn more about the Throwdown here:  https://thegranitegames.com/about-throwdowns/   

*We also need volunteers for the Granite Games.  Volunteers will receive a Granite Games Throwdown shirt, Quills coffee, Fuel Meal Prep Breakfast, Fit Aid, RX Bar, Good Wood Lunch and more!  It’ll be a fun filled day as a competitor OR a volunteer!  Sign up at: https://competitioncorner.net/events/2396#.XUoBHS2ZP1w

Friday, August 9th

Partial Clean Grip Deadlifts (from 4″ height/45# bumpers) 4×4@80% 1RM

then,

21-15-9 each of:

KB SDHP’s (53/35)

Toes thru Rings

1 Lap Sandbag Run (40# bag)

12-9-6 each of:

Deadlifts (225/155)

Burpees (each burpee ending in a jump, touching a bar 12″ over standing reach)

for time.

*Get your team registered for the Granite Games Fall Throwdown here at The Ville September 14th!  Learn more about the Throwdown here:  https://thegranitegames.com/about-throwdowns/   

*We also need volunteers for the Granite Games.  Volunteers will receive a Granite Games Throwdown shirt, Quills coffee, Fuel Meal Prep Breakfast, Fit Aid, RX Bar, Good Wood Lunch and more!  It’ll be a fun filled day as a competitor OR a volunteer!  Sign up at: https://competitioncorner.net/events/2396#.XUoBHS2ZP1w